CrossFit – Wed, Apr 5

Announcements

March Newsletter:http://bit.ly/3YTTHiQ

CrossFit Templum – CrossFit

Warm-Up

1 set:

Row 300 meters

-Increase pace with each 100 meters.

1 set:

:30 PVC overhead lunges

:30 scap pull-ups

1 set:

:30 plate squats

:30 kip swings

1 set:

:30 PVC overhead squats

:30 jump and controlled lower pull-ups

Specific Warm-up

Overhead Squat & Power Snatch Progression and build up

Strength

Metcon (Weight)

Build to heavy 3-rep overhead squat from the floor with a power snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

400/500 m row

15 pull-ups

10 overhead squats (75/115 lb)
Intermediate: 10 Pullups and 55/75#

Beginner: Jumping pullups and 35/55#

Cool Down

1 set:

1:00 barbell forearm mash/side

1:00 barbell bicep mash/side